Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

3 rounds

100 single unders

10 push ups

10 mountain climbers

Strength

Deadlift

Deadlift techniques

then 3 rounds of warm up to max weight

3 reps only

Metcon

Metcon (Time)

[On the 0]:

200 Meter Run + 3 Deadlifts (155/105)

[On the 2]:

400 Meter Run + 6 Deadlifts (155/105)

[On the 6]:

600 Meter Run + 9 Deadlifts (155/105)

[On the 12]:

200 Meter Run + 3 Deadlifts (155/105)

[On the 14]:

400 Meter Run + 6 Deadlifts (155/105)

[On the 18]:

600 Meter Run + 9 Deadlifts (155/105)

[On the 24]:

200 Meter Run + 3 Deadlifts (155/105)

[On the 26]:

400 Meter Run + 6 Deadlifts (155/105)

[On the 30]:

600 Meter Run + 9 Deadlifts (155/105)